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Challenging the Special K Challenge: Especially Convenient or Especially Stupid 14-Day Weight Loss "Solution"?

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Image 1: Is this really all it takes to lose those unhealthy and unaesthetic pounds? Two servings of a breakfast cereal a day, instead of two of your regular meals? Sounds too "good" (?) to be true, right? A study says it works, but only the SuppVersity will tell you the real costs! For me, as a German, it is quite surprising that the words "Special K", or rather the reference to the eponymous product comes up pretty often in the health and nutrition blogosphere, when someone wants to point out an e-special-ly (K) unhealthy breakfast. While "low fat", still looms large here in Germany and "diet"-this and "diet"-that stickers (respective products usually carry the label "light", which shall obviously imply "light" as in "lightweight") are attached to an ever-growing number of products in the mainstream supermarkets, my fellow countrymen (I am unfortunately not so sure about the women, though) must yet ha...
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The Female Weight-Loss EDC: The Fat Burning, Waist Reducing Synergy of Exercise, Diet and Dark Chocolate

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Image 1: Guess how she got in in shape? Right! The EDC Program ;-) As a loyal reader of this blog you already know that the SuppVersity is the place to go if you want unique information from the world of exercise and nutrition science. It will thusly not surprise you that, instead of the regular weight-loss ABC, I am offering you a female (it will probably work just as well for men, though) weight-loss EDC: A program which takes advantage of the perfect synergy of exercise, diet and chocolate ! As confusing as this may initially sound, I promise that after reading this post, you will realize that following the EDC to the T offers a practicable and sustainable solution to reduce your body fat levels, improve your metabolic health before the summer comes. And what's even more important it won't cause permanent metabolic damage and keep you psychologically sane ;-) The E & D in EDC - or how dieting makes sense only if you "exercise" Ever since I heard Gary ...
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Leucine the Natural Anabolic: Roughly 10% Higher Strength Gains, Improved Body Composition and Fat Loss in Previously Untrained Men Receiving 4g of Supplemental Leucine a Day

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These days it is hard to visit any bodybuilding or fitness related website without noticing a blogpost, news-item, article or product recommendation about leucine supplementation . The studies on its (in vitro) effect on mTOR-signaling , AKT- phosphorylation and all the other exotically named indicators of ongoing muscle protein syntheses appear to be ubiquitous. What is yet more important, i.e. the practical outcome of leucine supplementation, is much less talked about and thus I am happy to report the results of a study conducted by researchers at the Carnegie Faculty of Sport and Education of the Leeds Metropolitan University in the United Kingdom ( Ispoglou. 2011 ). Figure 1: Increase in 5-RM Strength by leucine supplementation in the course of a 12 weeks strength training program (adopted from Ispoglou. 2011 ). Unfortunately, yet in view of costs and practicability expectedly, the 26 subjects (age 28.5 ± 8.2 y, body mass index 24.9 ± 4.2 kg/m²) of the 12-week study wer...
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TARFU: LaBrada Nutrition Financed Study Finds no Effect of Super Charge Xtreme N.O. on Training Induced Increases in Muscle Size. Minor Effects on 1RM Max.

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As mentioned in previous blogposts, I highly credit all supplement companies which - instead of just putting out untenable claims about the "steroid-like" effects of their products - spend a few bucks of their immense marketing budgets on research on how fantastic their products actually are. In the case of LaBrada Nutrition 's Super Charge Xtreme N.O. it does yet seem that it would have been wiser to do some research before formulating their new " NO booster ". Other than the guys over at LaBrada Nutrition probably have hoped or even expected, the study ( JSCR. 2011 ) that was published in the March issue of the well-known Journal of Strength & Conditioning Research found no "significant improvements in LBM over the placebo drink" and only minor increases in bench press 1RM and squat power, which may well be attributed to CNS stimulation due to the hefty 450mg load of caffeine each serving of Super Charge Xtreme N.O. contains. Other than t...
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Want to Stay Lean on a High-Fat Diet? Consume Whey Protein Everyday.

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Listeners of Carl Lenore's Super Human Radio already know: Dr. Paul Arciero of Skidmore College is going to publish a study the results of which confirm that obese individuals can lose weight and improve markers of metabolic health by just adding a 20g shake of whey protein 3x a day. While you still have to wait for the detailed results of this study to be published, another group of scientists ( Shertzer. 2011 ) derived similar results from a study on mice. Despite being on a high fat diet, mice who received 100mg of whey protein isolate (WPI) per liter of their drinking water (WPI group) ... had lower rates of body weight gain and percent body fat and greater lean body mass , although energy consumption was unchanged . These results were consistent with WPI mice having higher basal metabolic rates , respiratory quotients , and hepatic mitochondrial respiration . [...] Livers from WPI mice...
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